Thursday Evening - Leg Speed/Drills (3km/22.5km)
Warmup including 1.2km slow jogging pace then
5 x 30m high knee skipping drills
5 x 30m bum kick drills
3 x 50m strides
5 x double stepladder runs timed at -
(10.26/9.98/9.57/9.80/9.72) followed by another
1.2km of slow jogging to cooldown.
Total around 3kms

I promise i will do another podcast soon (when i get a chance!)